biking (spinning) 33:33 [4]
shoes: Nike Air Zoom Pegasus 36
Spinning at the gym
5 min on 6 sitting down, 5 min on 12 standing up x3
360Cals
s&c 40:00 [3]
shoes: Nike Air Zoom Pegasus 36
kettle bells (8kg)
3 x 10 x squats (30s), russian twists (30s), sitting arm raises (30s)
15 x kettle bell swings
2 x 5 (each arm) above head raises
core machine - 3 x 15 on 15kg